Each mineral plays a role in hundreds of body functions.

It may take just a very small quantity of a particular mineral, but having too much or too little can upset a delicate balance in the body

Essential minerals are must-required by the body, and they can be divided up into major minerals (macrominerals) and trace minerals (microminerals).

These two groups of minerals are equally important, but trace minerals are needed in smaller amounts than major minerals. The amounts needed in the body are not an indication of their importance.

The major minerals used and stored in large quantities in the body are calcium, chloride, magnesium, phosphorus, potassium, sodium, and sulphur.

Trace minerals are just as vital to our health as the major minerals, but we don’t need large amounts. Minerals in this category include chromium, copper, fluoride, iodine, iron, manganese, molybdenum, selenium, zinc, and cobalt.

Minerals are essential nutrients that our body needs to work properly. Most of us get all the minerals we need by eating a healthy balanced diet.

What Foods Contain Minerals?

Minerals are found in many foods, but some are more abundant than others. The major minerals in our diets, which are needed in large amounts, include calcium, phosphorus, potassium, sodium, chloride, and magnesium. These minerals are often present in the form of salts. For example, table salt comprises the minerals sodium and chloride.

Most fruits and vegetables contain small amounts of minerals. However, some dark green leafy vegetables, such as spinach and kale, are excellent sources of iron and calcium. Other good sources of minerals include meat, fish, poultry, dairy products, nuts, and legumes.

It’s essential to eat different foods to get the different types of minerals your body needs. Minerals are often combined with other nutrients, such as vitamins, in food. For example, calcium is required for strong bones and teeth, but it can only be absorbed by the body if vitamin D is also present.

Here are some examples of foods that are good sources of minerals:


Dairy Products, Dark Green Vegetables, Fish With Bones (Such As Canned Salmon Or Sardines), Tofu


Fruits And Vegetables (Especially Bananas, Sweet Potatoes, Tomatoes, and Avocados), Beans And Legumes


Eat Poultry, Fish, Milk And Milk Products And Meat And Alternatives, Such As Beans, Lentils And Nuts


Red Meat, Poultry, Beans, And Legumes, Dark Leafy Green Vegetables, Enriched Bread And Cereals


Table Salt, Processed Foods (Such As Lunch Meats And Canned Soups)


Meat, Poultry, Seafood, Beans, Legumes, Nuts Oysters, Red Meat, Cashews, Almonds, And More

How Can Food Minerals Help You?

There are a variety of minerals found in food, and each one has a unique set of benefits. Here are some of the perks that food minerals can help you:

A Boost of Energy

Minerals are essential for overall health and well-being. They help the body to function properly and maintain optimum health. They are involved in various biochemical reactions in the body, such as metabolism. When these reactions work efficiently, they can increase energy levels.

Strong Bones & Teeth

Minerals are essential for strong bones and teeth because they help to promote bone growth and repair. They also play a role in maintaining the strength and density of bones. Calcium, phosphorus, and magnesium are some of the essential minerals for bone health.

Normal Cell Function

Minerals are also crucial for normal cell function. They help maintain healthy cell membranes and red blood cells, and promote cell growth and division. zinc, copper, and iron are some of the minerals involved in cell function.

Healthy Muscles

Minerals are necessary for proper muscle contraction. They maintain muscle tone and prevent cramping. Potassium, calcium, and magnesium are some minerals that play a role in muscle contraction.

Nervous System Health

Minerals are also involved in maintaining a healthy nervous system. They support nerve function and protect the nerves from damage. Magnesium, calcium, and phosphorus are some minerals that play a role in nervous system health.

Reduced Stress Levels

Minerals can also help to reduce stress levels. They help to balance hormones and support the adrenal glands. Magnesium, calcium, and zinc are some minerals that play a role in stress reduction.

A Sharp Mind

Minerals are also involved in cognitive function and can help to improve memory and concentration. Some essential minerals for cognitive function include iron, copper, and magnesium.

Better Digestion

Minerals can also help to improve digestion. They help to break down food and absorb nutrients. Zinc, iron, and copper are some minerals that play a role in digestion.

Maintained BP

Minerals can also help to maintain blood pressure within a normal range. They help regulate fluid balance in the body and support blood vessel health. Some minerals that aid includes potassium, calcium, and magnesium.

Relief From Anemia

Minerals can also help to relieve symptoms of anemia. They help to promote red blood cell production and prevent iron deficiency. Iron, copper, and zinc are some minerals that play a role in anemia relief.


See The Most Asked Questions

What Are The Functions Of Minerals?

Minerals are essential nutrients that play a variety of roles in your body, including helping to:

  • Support healthy bones and teeth
  • Regulate fluid balance
  • Support nerve function
  • Produce energy
  • Detoxify the body

Are There Any Risks Associated With Taking Vitamin And Mineral Supplements?

Yes. Taking too much of certain dietary supplements can lead to serious health problems. For example, taking too much iron can cause nausea, vomiting, and diarrhea. It can also lead to organ damage. If you're thinking about taking vitamins and minerals supplements, speak with your healthcare provider first to discuss whether it's right for you. They can also help you determine the proper dosage.

How Much Of Each Mineral Do I Need?

The amount of each mineral you need depends on your age, sex, and level of physical activity. Understand the daily intake recommendations for each mineral before intake.

Which Foods Provide The Best Sources Of Minerals?

You can get most of the minerals you need by eating a variety of healthy foods, including:

  • Fruits and vegetables
  • Whole grains
  • Legumes
  • Nuts and seeds
  • Lean meats and poultry
  • Fish
  • Dairy products

Some fortified breakfast cereals, juices, and snacks also provide minerals. Speak with a registered dietitian or nutritionist to learn more about designing a healthy eating plan that meets your needs.

What Happens If I Don't Get Enough Of A Certain Mineral?

If you don't get enough of a specific mineral, you may experience fatigue, muscle cramps, or weakness. You may also be at risk for developing specific chronic diseases. For example, not getting enough calcium can lead to osteoporosis, a disease that weakens bones and makes them more susceptible to fractures. So, be sure to maintain a healthy diet to prevent these issues.


Food minerals Infographic

Embed Code

<a href=""><img style="width:100%;" src=""></a><br>Infographic Design By <a href=""></a>